We all experience stress on a regular basis, because we are a society living on the edge. The result of this constant stress is Adrenal fatigue.  The tiny adrenals glands are responsible for moderating your stress response and balancing many other hormones in the body. As the great balancer of more than 50 hormones in the body, the adrenal glands have a broad impact on your health and energy.  They also synthesize hormones, including androgens and their precursors, such as testosterone and DHEA, as well as estrogens and progesterone — which is why it becomes very important to support our adrenal glands as we (women) approach menopause.

You might think that this doesn’t apply to you and you haven’t had any hormonal problems or that you are handling your stress. But there are many other symptoms associated with strained adrenals that should be considered warning signs that you need to address. The symptoms that are associated with adrenal fatigue or adrenal exhaustion are: excess abdominal weight, decreased immunity(i.e. repeated bouts with colds/flu etc), lack of concentration, irritability, disrupted sleep, insomnia, depression, difficulty losing weight, hair loss, acne, fatigue regardless of amount of sleep, salt and/or sugar craving, intolerance to cold and dependence on sleep aids or stimulants (i.e. coffee). Many of these symptoms are regulated by cortisol our stress hormone. Cortisol is a naturally occurring hormone in the body released from the Adrenal glands in response to stress to control blood pressure, immune functions, insulin levels and more. That’s why its often called the ‘stress hormone’. The most frequent complaint in my office associated with adrenal dysfunction is fatigue, which is often related to an abnormal cortisol level.  Cortisol has a natural cycle that works with your circadian rhythm. Normally, cortisol is highest in the early morning and declines gradually throughout the day to help you get ready for sleep. When the adrenals are not functioning properly, these levels do not decrease at the proper times therefore preventing you from getting proper sleep. This is why many people get stuck in a perpetual cycle of sleep aids to go to sleep and stimulants (like coffee) to wake them up or increase mental alertness that has been drained from the fatigue associated with a lack of sleep.  However there are natural remedies and methods of combating this problem. If you find that you have the symptoms that I’ve mentioned, don’t worry, there are things that you can do starting today.

By following these simple rules you can alleviate the stress that our hectic lives place on the adrenals.

• Eat five portion-controlled meals a day. So in addition to breakfast, lunch and dinner, have a snack between breakfast and lunch and another one before dinner.  This prevents low blood sugar, which by itself puts stress on your adrenals.
•  
• If possible, eat breakfast by 8:00 AM or within an hour of getting up (earlier is better), to restore blood sugar levels after using glycogen stores at night.

• Try to eat lunch between 11:00 AM and 12:00 noon. Your morning meal can be used up quickly.
• Eat a nutritious snack between 2:00 and 3:00 PM to get you through the natural dip in cortisol around 3:00 or 4:00 in the afternoon.

• Make an effort to eat dinner around 5:00 or 6:00 PM, and make this your lightest meal of the day.
• During your meals, your plate should be 1/3 protein (white meat: chicken, turkey, fish, soy, eggs) and 2/3 colored vegetables. Eat all your vegetables and two hard fruits (if it crunches when you eat it, it’s GOOD FOR YOU!) every day.
• Avoid sugar and sweet snacks. If it says “low fat” or “instant” on the package, put it back. If craving salt use good choices like natural pickles or Tamari
• Have a tablespoon of cod liver oil (fish oil) or any essential fatty acid every day.
• Drink lots of water.
• Sleep. If you really want to heal your adrenals, you need eight to nine hours of sleep a night — that is, when it’s dark.

• Don’t watch violence on TV. Believe it or not, this actually affects your adrenals.

• Exercise wisely. If you have any of the above symptoms, your adrenals need to recover before beginning an intense exercise program.  If you are exercising intensely, try easing up for a few months while your adrenals are healing. While in the recovery phase try gentle exercise like walking, tai chi, or yoga.
• Play. Make having fun a priority! Do something fun at least 3 times per week.

Breathe. Simply by taking three to four deep, abdominal breaths through your nose you can slow your heart rate and calm the whole body down. Find time throughout your day to just breathe, and especially when you are feeling stressed

Natural supplements for adrenal imbalance

I suggest that my patients start with the basics: a well-rounded, high-quality multivitamin/mineral complex that includes the full B-complex group, vitamin C, vitamin D, calcium, and magnesium, as well as an omega-3 supplement, is essential for countering stress. Herbal Teas and Mate — NOT Coffee.

Astragalus root. Studies show that Astragalus helps provide an increase in energy and endurance, as well as bolstering the immune system so you stay well when you’re under stress.

Siberian ginseng. aka Eleuthero Not to be confused with “true” ginseng (herbs from the genus Panax). Eleuthero is a much gentler herb that functions as an adaptogen which helps your body deal with stress

Licorice root. Probably the best known herb for supporting adrenal imbalance, licorice root increases energy, endurance, and vitality. It can also increase blood pressure, but most people with adrenal dysfunction have low blood pressure.

Pregnenolone, DHEA — Pregnenolone and DHEA are hormones that can help resolve adrenal fatigue however I do not recommend using these hormones without  the guidance of a healthcare practitioner.

I think that we can all agree that Americans as a whole are perpetually on some kind of diet… We are obsessed with the dieting phenomenon.    Why the obsession in the last 50 years, what has changed in the way we eat that makes us so compulsive about food?

I am sure that we can agree that there are a plethora of answers to this question, but in the interest of time I will just focus on just one- portion control. 

I live in the State of Texas…  And before I can type the popular Texas saying, the whole country can probably say it with me, “Everything is bigger in Texas.”  That statement could not be more true especially when it comes to food.  In all reality portion sizes have not just changed in Texas (though they are probably larger), food portions around the country have increased.  The popular documentary that came out several years ago, “Super-Size Me”  did an in depth case study on the American diet but in doing so made an interesting observation about the portion size of our foods over the last several decades.  For an example, in the 1950’s a regular sized hamburger was 3.9oz (with no option of super-sizing), today burgers range from smallest to largest approximately 4.4-12.6 oz.  You can imagine what that might mean in calories…. And let’s face it the average American is not ordering the kiddie meal. 

Tips to bring it back in proportion:

1. 1.        Order the kiddie meal

The next time you decide to visit a fast food restaurant, do yourself a favor and order the kids meal.  The food vendor won’t like it but your heart and waist line will. 

1. 2.       Save some for later

When eating out make it a habit of having your waiter divide your meal in half in the kitchen bringing half of the meal on your plate and the other half in a to go container.  If that is not an option consider dividing it yourself when it comes to the table.  That is good for your wallet and you get to enjoy left overs or share it with someone you love.

1. 3.       Mind your plate

Give yourself an excuse to buy new dishes by donating your large plates, platters and over-sized dishes to Goodwill.  A normal sized plate is about the size of what is considered a salad plate when you purchase packaged dinner wear.  Challenge yourself to drink sweetened beverages from 8oz glasses and try not to drink over 12 oz. unless it is water of course. 

So remember with healthy eating, less is really more……  Bon Appetit!

Dr. Urs

Perimenopause marks the interval in which your body begins its transition into menopause. Perimenopause encompasses the years leading up to menopause — anywhere from two to ten years — plus the first year after your final period. It’s a natural part of aging that signals the ending of your reproductive years. When perimenopause starts and how long it lasts varies. You’ll probably notice signs of impending menopause, such as menstrual irregularity, sometime in your 40s. But some women notice changes as early as their mid-30s. However, perimenopause does not necessarily mean that you will follow an immediate and direct path to menopause. Most women don’t understand what is happening to their bodies and often do not even recognize the initial subtle signs of change. The simplest explanation is that during this time your estrogen level rises and falls unevenly frequently along with fluctuations in the progesterone and testosterone for some. Your menstrual cycles may lengthen or shorten, and you begin having menstrual cycles in which you don’t ovulate. It’s only during cycles when you do ovulate that you can become pregnant. Symptoms you should be aware of and may experience include:

• Menstual irregularities (from scanty to profuse)
• Mood Changes (i.e. irritability, depression etc)
• Brain Fog  (poor focus, inability to multi-task, short term memory loss)
• Hot Flashes
• Vaginal and bladder problems (decreased lubrication, increased infections)
• Loss of bone
• Changes in sexual function
• Decreased fertility
• Unfavorable Cholesterol levels

 What you need to do to prepare yourself and manage the symptoms when they appear is monitor your menstrual cycle and record your signs and symptoms for several months. This will enable you to gain a better understanding of the changes occurring during the perimenopause transition. You’ll also have valuable information to share with your doctor or holistic practitioner. However, the main goals to managing the changes that occur throughout the body as well as alleviate the symptoms are to maintain the following lifestyle goals:

• Good nutrition
• Regular exercise
• Regular Chiropractic Care
• Stress Reduction
• Individualized Herbal supplements

      Doctor Moms Monthy Teleseminar

                        April 8th,2010

 Featuring:  Healthy Habits  Food choices Fitness tips Grandmas’s old fashion remedies And Much More   SPRING into action !

See You There!

                                               9:00 PM Eastern Time (EST)
                                               8:00 PM Central Time (CST)
                                              7:00  Mountain Time (MST)
                                               6:00 PM Pacific Time (PST)

Attendee please call in 5 minutes ahead of time for check in , follow the simple instructions below.

1. Conference Dial-in Number:

 (712) 451-6075  follow the cues from automated voice.

2. Participant Access Code:

519193#

Optional Participant Feature Keys

The codes below are for your information below

 Exit – exit the call *3

 Instructions – conference instructions *4

 The audience can mute and  un-mute themselves by pressing *6

• Do you seem to have Drama in your life ALL the time?
• Do you wait til the last minute to do things?
• Do you get a rush or feel euphoric working under pressure or stressful situations? 
• Do you look for the next challenge secretly hoping it is more undoable or unlikely than the last?
• Do you wake in the middle of the night for no apparent reason?
• Do you feel tired even after a full nights rest
• Is it tough to get up inthe morniong?

 
Learn about how these symptoms and many more are clues to how you use or abuse these small but very important glands called the Adrenals.  Learn about the purpose of your adrenal glands  and how you can help support yours in our Adrenal “busy” driven lifestyle.

                        Call in Thursday 3.4.10

                      Time

              9:00 PM Eastern Time (EST)
              8:00 PM Central Time  (CST)
              7:00 PM Mountain Time (MST)
              6:00 PM Pacific Time (PST

                   Teleseminar Instructions

 Written By Dr.Ursula Funderburke

Who knew that Marvin Gaye was right all those years ago when he belted out the line, “ I bet you don’t know how I knew about your plans to make me blue.” Well he had some of that right,  let’s plan to be purple.  Yes-I heard it through the grapevine that grapes are good for your health.  In fact, the purple ones are really good for you, they are very rich in a phytonutrient called Resveratrol.  It turns out that grapes on the vine are a little smarter than some of us have been and contains these nutrients in its skin to protect it from the free radical damage caused by the sun. It is like sunscreen for grapes only it is built in!  I love Mother Nature, she is so smart!  It is thought that grapes (organic being better) eaten in its whole form contains a plethora of antioxidants such as Resveratrol, quercetin, catechins, anthocyanins and proanthocyanidins.  Medical science may never know why a substance tends to work best in its natural form as opposed to isolation, but for today’s purposes we will discuss the benefits that science has found about the remarkable phytonutrient Resveratrol.

The buzz about Resveratrol began around the time investigations were being made about the fat laden French diet and the low incidences of cardiovascular disease compared to its American counterparts with the same fatty diets with high rates of cardiovascular disease.  It was discovered that the key was the large amount of red wine that the French consumed in daily life which was found to be rich in Resveratrol.  Resveratrol helps to reduce cardiovascular incidents by inhibiting clotting of the blood.  This wonder phytonutrient does not stop there, in university studies it has been found to inhibit growth of cancer cells while providing a protective barrier for healthy cells.  It has also been shown to protect nerve cells in the brain from damage commonly associated with diseases such as Parkinson’s.  It versatility continues with Resveratrol as it has also been shown to reduce body fat.  In some experiments lab mice were shown to have decreased body fat by regulating the body’s metabolism without exercise.  Can you imagine what can happen if you add a little exercise to that?  That’s right, healthy leaner body here you come!!!!  There is more, it acts as anti-aging antidote by imitating calorie restriction in the body thereby slowing down the aging process in the body as well as helping to regulate insulin levels which in turn affects blood sugar levels.  It could be grapes very own fountain of youth!  Who knew that eating grapes could be so FRUITFUL!  Enjoy the benefits of grapes and remember choose organic if possible.  Bon Appetit!

Complex carbohydrates – found in fruits and whole-grain cereals – are digested and broken-down into glucose – the body’s usable form of sugar. This process of digestion takes time and the glucose produced is slowly released into the bloodstream, where it is transported to cells for use as an energy source.

When you eat simple sugars – a teaspoon of sugar in your coffee or a sticky bun with icing – you’re ingesting ready-made glucose. No digestion is necessary – the glucose is already in its simplest form and goes directly into the bloodstream. Such rapidly available glucose is probably not immediately needed for energy and therefore is stored as fat. Also, the rapid surge of blood glucose stimulates the pancreas to release insulin, setting off a whole cascade of responses.

Bottom line – consuming a lot of simple sugars causes your body to store fat(increased obesity) and ultimately impairs the functioning of the pancreas, possibly leading to diabetes,decreases immunity,causes increased aging of skin and hair. Consuming  healthy complex carbohydrates provides glucose for energy and is part of the natural pathway to good health. So pick up that apple today instead of the candy bar.

*Night sweats?

*Do you have mood swings?

 *Do you have food cravings?

 You are officially “hormonal” and help is on the way. The DoctorMoms teleconference wil  dispel myths regarding hormones and inform you on the most important vitamin,minerals and healthy foods  to help regulate your hormones. We will discuss foods that affect your hormones and best of all, share the secrets to successfully controlling your hormonal symptoms.

  ….And  thats just the beginnning 

           Plan Today To  One Hour For Wellness February 4th, 2010

                                         Time

              9:00 PM Eastern Time (EST)
              8:00 PM Central Time  (CST)
              7:00 PM Mountain Time (MST)
              6:00 PM Pacific Time (PST

            Teleseminar Instructions Here 

Woman of Power – You Are a Survivor!

No matter how many times you have fell when trying to create change in your life, as long as you get back up you are a SURVIVOR! So shake off those feelings of feeling like a failure. You are not a failure, you are just developing a new strategy to succeed! Many times we have to go through a lot of not making the right decisions to learn how to make new decisions that will help us prosper and grow, because we definitely know not to go back that same route! Once you recognize that the old repeated pattern isn’t working then you should create a new one. Now, I know that may seem easier said than done, but if you decide that you want to do something different…then just do it, that is really all that it takes! I am a firm believer that everything that we have been through in the past just helps us to build our character, so smile in knowing that nothing just happens. It is all part of the divine plan for your life!  Read More Here

Breaking Down Your Dreams Into 6 Steps That You Can Conquer
[Self-Improvement:Motivation] Your dreams can be mastered and conquered, but so often we look at the big task of conquering our dreams as a whole, instead of breaking our dreams down into little dream steps, that lead up to the big step of dream attainment. The 6 step model to dream attainment literally shows you letter by letter how to break your dreams down and conquer them step by step!

Keep Pushing Toward Your Dreams in Spite of Obstacles, Challenges, and Struggles!
[Self-Improvement:Empowerment] There are times that you may want to give up on your dreams, especially when they don’t seem like they will ever happen. This is the time that you should fight harder than ever to achieve your dreams and make them into reality!